Many of you are going for new adventures, and challenges. If you have planning for a ski tour or a ascending of a peak or a trail running race you need to prepare. If you want to perform or get as much out of your trip, follow our new series and become a outdoor athlete..
Want to get as much out of your adventure, or just become a outdoor athlete, here you got the opportunity..
Foundation; first of all you must have a base-level. The training can be divided into three big parts. First energy giving processes. This includes anaerobic, and aerobic training. The second is strength., and technique. This includes muscle strength training and specific technique training. Of course that will depends if it skiing, climbing or trail running etc. The third are is mental training. Here you will train you mind and your focus for example. Set up a goal for your are and start to get the ground.
The start. When you have decide how much you are ready to bet for your goal. Do now we start. The first four weeks you have to start building up your oxygen uptake. Your heart rate will become a central part of your training. Start to check your resting heart rate. If you are having an infection or if you are over-trained, the rest heart rate will tell you. You also need to defined you MHR(Max Heart Rate. 210 – (0,5 x your age)) example if your weight is 40: 210 – 0,5 x 40. 210-20 = 190.
For trail running you must have a focus for aerobic conditioning training. If you have plans for high altitude running, you also need to train anaerobic training as well. But not so much as aerobic. Strength for the lower body, For Flexibility, not so much focus. Cross-training much focus. If you not have a high hill in the neighbourhood, you can run cross-country. Decide a direction, set the watch for a time and run. This will build you up. The mental strength needed here will be to run for a long time. Variation of training is very important as well to not increase the volume and intensively to fast.
Suggestion of heart rate while workout:
Recovery: <65% out of MHR (Maximum Heart Rate). Distance 65-75% out of MHR. Tempo: 75-85% out of MHR. Interval: 85-95% out of MHR.
Suggestion for goal 2017:
Next week it will be a new outdoor area we look into regarding training..
And now some new gear:
The Colorado based Crescent moon’s new snow shoe in EVA foam will be the new product of the year 2017. For ~140 Euro it can be yours..
One of my favourite the Alpinisto from McGregory has been updated.
After five years of testing, the new updated Alpinisto is here. Now lighter, stronger and as well even more comfortable. Also with a new tool attachment witch will fit all types of ice axes. A improved ski strap and a new type of aluminium frame, this got the ability to be a number one.
And ice can be very challenging, look at this for example..
See ya soon..